January 11, 2013

Friday 130111

Rest Day

CourtneySamway_JoanRasor7ftwallclimb_th.jpg

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"Joan Rasor, 69 years old, is a huge inspiration and participates in every event our gym holds, no matter how challenging it is!"
-Courtney Samway


"Savannah Christian Prep's 'Perfect Program'" with Chris Spurlock, CrossFit Journal video [wmv] [mov] [HD mov]


"Lengel's Legacy" by Dr. Michael P. Morran, CrossFit Journal article [pdf]

Posted by Pukie at January 11, 2013 5:00 PM
Comments

Rest Day. I got nothin'. Is there something you'd like to know about? Got Questions? I'm off tomorrow, a day off from my day job. Let me know if there's some burning question, some something you need to know.

'Cause that's just how I roll..

Comment #1 - Posted by: bingo at January 10, 2013 6:00 PM

Oh...I think that's a 1.000 batting average w/ the filter...

Comment #2 - Posted by: bingo at January 10, 2013 6:01 PM

nice work Joan you are an inspiration. 7' wall climb as part of the "Fight to Survive"

Comment #3 - Posted by: medic8 at January 10, 2013 6:41 PM

Words cannot express how proud I am of Chris and the gang. The job they are doing at Savannah Christian is amazing!

Comment #4 - Posted by: Drew at January 10, 2013 6:52 PM

A note on the video, Savannah Christian also has one of the top football teams in the state and I can only see it staying at the top if the next classes come up with Crossfit as a weekly training from middle school on up. Imagine the possibilities if public schools could integrate these exercises into their limited time with our kids.

Comment #5 - Posted by: Ben at January 10, 2013 7:59 PM

Savannah Christian, thank you so much for leading the way! One of my nephews is in the video. Two of his brothers played football at SCA. One went on to play for Florida State, and one played in the Georgia Dome for SCA!! I am blessed to be their Aunt and own CrossFit City of Athletes in Warner Robins!!! Thanks for helping to keep CrossFit in the family!! We are working on the public school system in Houston County!!!

Comment #6 - Posted by: Debbie McMahon Levitt at January 10, 2013 8:50 PM

Savannah Christian, thank you so much for leading the way! One of my nephews is in the video. Two of his brothers played football at SCA. One went on to play for Florida State, and one played in the Georgia Dome for SCA!! I am blessed to be their Aunt and own CrossFit City of Athletes in Warner Robins!!! Thanks for helping to keep CrossFit in the family!! We are working on the public school system in Houston County!!!

Comment #7 - Posted by: Debbie McMahon Levitt at January 10, 2013 8:50 PM

Savannah Christian, thank you so much for leading the way! One of my nephews is in the video. Two of his brothers played football at SCA. One went on to play for Florida State, and one played in the Georgia Dome for SCA!! I am blessed to be their Aunt and own CrossFit City of Athletes in Warner Robins!!! Thanks for helping to keep CrossFit in the family!! We are working on the public school system in Houston County!!!

Comment #8 - Posted by: Debbie McMahon Levitt at January 10, 2013 8:59 PM

I was reading through reams of mind-numbing documents this week trying to understand the impact the Affordable Care Act will have on our company and our clients, growing more and more despondent as I read.

Of course, health has nothing to do with health insurance, whether privatized or nationalized. Health has everything to do with fitness, as Coach has taught; but you'll never read that insight in the Affordable Care Act.

It was in this state of mind that I spied the Savannah Christian video and thought: The solution to rising health care costs and America's health crisis is bubbling up in places like Savannah Christian and in the thousands of affiliate boxes across America.

Americans are discovering the connection between fitness and health virtually on their own and by word of mouth. This has not come in the form of a new law or mandate from on high; it has trickled up from the bottom, through the internet, and through voluntary associations.

And in this way the quiet CrossFit health/fitness revolution is a quintessentially American phenomenon: people taking charge of their own lives, banding together in boxes, gyms, and schools across the land, working together toward common goals not by coercion, but through actions freely chosen. This is the excellence (or you might say, the virtuosity) of America.

This is why what's happening at Savannah Christian is so inspiring and elevating. In that gym program, not in the handy work of DC politicians and lobbyists, we see America's authentic patrimony and future.

Comment #9 - Posted by: Jeff C at January 10, 2013 9:23 PM

@Bingo

Thank you so much for your posts! I'm not new-years-resolution new, but I'm new enough I was pleased and surprised to see your posts. I do CF Kids (CFK) with my younger siblings and CF myself. My question is this--which one piece of equipment is most essential to buy (a climbng rope, rings, a light bar etc.) that could be used by all of us? I'm inclined to go with a rope or rings instead of a bar even though I could use the bar, just because I don't want them on too many weights yet (9-12 yrs. old). We're creative (OH squats with saplings and crowbars), but it's hard to replace a rope for rope climbs, something that CFK uses regularly.

Oh! A plug for CFK. For those of you who need more to do, head over to CF Kids--link in the top right of the main page--and you'll find a CFesque program for kids up through the varsity level. It's not a scaled CF WOD--it's its own program, only differing in that it does more body-weight exercises and is less barbell oriented.

Comment #10 - Posted by: Jay at January 10, 2013 10:06 PM

@ Bingo

Thanks for the annual January guide to the WOD's. Always helpful.

A question on rest, since it is a rest day. Is there science behind 3 on 1 off? With part of the crossfit mantra being "constantly varied" it seems like our rest periods should also vary?

I'm not arguing that we shouldn't rest, but is there a fitness benefit to a consistent 3 on 1 off schedule or is there greater benefit to be gained by varying length (and intensity??) of rest.

Thanks.

Comment #11 - Posted by: texinma (m/43/5'7/148) at January 11, 2013 3:04 AM

joan that is awesome keep it up

Comment #12 - Posted by: ryan at January 11, 2013 3:21 AM

Awesome Joan!

Comment #13 - Posted by: Mark Lee at January 11, 2013 5:06 AM

Hi Jay!

Do you have a Pull-Up bar? I think the PU bar is the single "gotta have" piece of equipment for CrossFit. If so then I would go with rings first. It's amazing what kids will/can do on rings, and they see them not at all as a fitness tool but as play, something to do for fun.

And CrossFit Kids is where fun and fitness come together!

Cheers young man. Good on ya for getting your siblings in the game.

Comment #14 - Posted by: bingo at January 11, 2013 5:09 AM

Hey texinma @10,

The 3 on/1 off schedule resulted from "Black Box" experimentation in the earliest days of CF Santa Cruz. If you change the schedule (left side 'input' to the Black Box) and look at the quality of the WOD results, time rounds, etc (left side 'output) Coach found better results with lower drop off and fewer injuries with 3 on/1 off.

"Constantly varied" is designed to maximize fitness as defined by CrossFit (WCABTMD). 3 on/1 off schedule seems to produce that in most individuals. YMMV of course.

Cheers.

Comment #15 - Posted by: bingo at January 11, 2013 5:13 AM

Tomorrow we swim! Or so they rumors go.

Comment #16 - Posted by: Ryan M at January 11, 2013 5:30 AM

@ Jay-
I was in your boat a while ago--I bought rings and they were perfect and more versatile. Also, check out how to make your own parrelletts with PVC pipe. Cheap and easy.
Just my two cents.

Comment #17 - Posted by: Mike.A. at January 11, 2013 6:02 AM

I want to start CF curriculum in my school and was thinking about putting together a CF curriculum type book for PE programs if anyone wants to jump in with me and get the ball rolling? Let me know... kids are the future!!!

Comment #18 - Posted by: DBrown at January 11, 2013 6:05 AM

Solid work, Savannah Christian!

As a former PE teacher, myself, I can attest to Owen's statement that there is really only 20-30 minutes of "available time" in a PE class, so maximizing time is of the essence. Nothing comes close to being as efficient (and effective), in this regard, as CrossFit.

Keep up your leadership... you are a model program.

Comment #19 - Posted by: Pat at January 11, 2013 6:18 AM

@ Bingo, regarding box jumps, I know hips need to be fully extended at the top, but does the whole length of your feet have to be on top of the box or can any part of the feet touch as long as the hips are fully extended?

Thanks!

Comment #20 - Posted by: Nick Northrup at January 11, 2013 6:42 AM

Subbed "Elizabeth"
5:28 (power cleans)

Comment #21 - Posted by: SB at January 11, 2013 7:23 AM

Hi Nick @17,

Most of the time, especially in training, it is only necessary to get to the top of the box. Toes, half a foot, whole foot...doesn't matter. In competition there are sometimes very specific standards but here on CrossFit.com it's whatever meets your training goal.

Cheers.

* Other answers to Jay and texinma in the filter...

Comment #22 - Posted by: bingo at January 11, 2013 7:50 AM

Thanks Bingo!

Comment #23 - Posted by: Nick Northrup at January 11, 2013 8:53 AM

As a current High School Physical Education teacher, I've personally been doing CrossFit for almost 3 years. I used to do it at my High School, but I found it really hard to do on your own, so I joined MM CrossFit in June and have loved it ever since. There's a definite plus to the community aspect of CF.

In my PE classes, I use CrossFit everyday. I have created a 12 week WOD schedule for my 9th-12th grade students. After a dynamic warm up, we do that days WOD. All of the WOD's take anywhere from 5-10 minutes, so it doesn't take up too much time from whatever lesson we might be in. Even though they are short in time, they are high intensity WOD's. Our classes are 70 min, but we have about 50 min of time for instruction/lessons/skill work.

Because class sizes are around 40-45, we don't have that much equipment. So, we do a lot of body weight WOD's such as squats, burpees, push ups, etc. On Wednesday's, my 11-12 Advanced Activities elective class uses our weight room. The weight room has our Human Performance class, but on Wednesday's, they do agility drills on the football field or gym. We're in the Bay Area, so the weather is always pretty good here.

Having done this program for the last 2 years with my students, I have found their aerobic capacity, muscular strength and endurance, mobility, etc have all improved dramatically. Of course there's some resistance initially when we start. But, once the students realize they have the capacity to work hard and actually do the CrossFit skills, modified or otherwise, I've found they've grown to welcome the challenges of knowing they can do constantly varied, high intensity, physical exercise.

My next goal, for myself, is to get my Level 1 Cert. There's never too much information you can know about Kinesiology.

Comment #24 - Posted by: Tim at January 11, 2013 9:10 AM

Nice work Savannah Christian.

Comment #25 - Posted by: Erik Miller at January 11, 2013 10:09 AM

DBrown @15 and Tim @21,

CrossFit Kids has extensive curricula already in the can and available for school PE programs. No reason to re-invent the wheel when the inventors are available to assist. Check out the CrossFit Kids links on the left side of the Main Page. email M i k k i @CrossFitKids.com.

Cheers.

Comment #26 - Posted by: bingo at January 11, 2013 10:24 AM

Day 256
M/45/6'0"/190
CFWU x 3
Made up WOD 130101
5 Rds for time of:
10 Toes to Bar
10 Power Snatch, 75#
10 Wall Ball Shots, 20# Ball
Time - 10:42
I'll take my rest day tomorrow when I have no access to a gym... and after 5 days of work.

Comment #27 - Posted by: fargingbastige (M/45/6'0"/190) at January 11, 2013 11:04 AM

go get 'em granny!

Comment #28 - Posted by: Rob at January 11, 2013 11:27 AM

First I like to see people in thier 60-70s still going after it.
Second if you do Cross Fit it will follow you in the rest of your life. I went to saw up and spilt more wood this morning. When I got there I challenged myself to get back to the house within an hour with a load. So, I worked fast, split fast and was home in 58 minutes! A new PR for firewood.

Comment #29 - Posted by: Noah at January 11, 2013 12:12 PM

@Mike.A

Thank you! I think I'll follow your advice. Much appreciated.

Yes--look into Crossfit Kids everyone. Good program for adults too--it feels good to scale something up for a change. : )

Comment #30 - Posted by: Jay at January 11, 2013 2:21 PM

Just ur average CFer here. Watching that video on the elementary school got me thinking. I'm currently a college baseball coach and we have implemented Crossfit into our workouts as well.

But I was wondering how long it will take for collegians athletics to accept Crossfit as a sport and start to have intergoligant WODs between division 1 universities. I think we are ten years away. Any takers?

Comment #31 - Posted by: Nick at January 11, 2013 5:43 PM

Way to go Savannah and others implementing this in the school system. I hope more do it so it can be competed at the NCAA level soon.

Today was a tough strength day with chest and back. Plus we did yesterdays ring workout, and boy, it is not as easy as it looks on tv!

Comment #32 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 11, 2013 6:27 PM

Caught up with Split Jerks. Details there.

Comment #33 - Posted by: bingo at January 11, 2013 6:43 PM

Did a mod of the Wood workout:

3 rounds:
400m run
10 burpees
10 SDHP @ 95
10 Thrusters @ 95

Andy: 14.40
Mike: 12:35
Chris 18:52

Comment #34 - Posted by: Guti (M/28/6'1/185 at January 12, 2013 3:03 PM
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